Quinoa.jpg

Quinoa

For a delicious breakfast cereal, cook quinoa in orange juice and serve with honey and toasted pecans.

Pronounced “keen-wa,” this so-called grain is actually a fruit. Cultivation of the tiny, disc-shaped quinoa began about 3,000 years ago in the Andes mountain region, mostly in Peru and Bolivia. It was the most widely cultivated crop among the Incas, who considered it a sacred plant and used it in rituals. Today, quinoa is grown in South America and in the Rocky Mountains of Colorado.

Varieties

Quinoa is found in cereals and baked goods, crackers, cookies, and breads. It is also available in whole-grain, flakes, or flour form. Black quinoa, native to Bolivia and thought to be nutritionally superior, is sometimes available.

Buying and storing tips

Find prepackaged quinoa in most natural foods or grocery stores; buy in bulk for maximum savings. Store it in a cool, dry area in a sealed glass or plastic container, because air, moisture, and sunlight can cause the oils to go rancid.

Availability

Quinoa is available year-round.

Preparation, uses, and tips

Combine small amounts of quinoa flour in baked goods. Cook quinoa in orange juice and serve it with honey and toasted pecans as a breakfast cereal. Or, cook it with cubed butternut squash for a hearty winter porridge. Note: The outer part of quinoa is coated with saponin, a sticky, bitter-tasting substance that protects it in growing but can cause indigestion. Rinse quinoa well in cool water before cooking to remove the saponin.

Nutritional Highlights

Quinoa, 1 cup (160g)
Calories: 636
Protein: 22.3g
Carbohydrate: 117g
Total Fat: 9.8g
Fiber: 10g
*Excellent source of: Iron (15.7mg), Magnesium (357mg), and Potassium (1258 mg)
*Good source of: Calcium (102mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Health benefits and concerns for grains
Many health benefits and concerns associated with this food are applicable to other grains. Read about health benefits and concerns for grains for a full description.